Have you ever noticed that one week you can breeze through a workout and the next you can barely face tying your trainers? You are not imagining it. Your body genuinely changes across your menstrual cycle, and those shifts have a real impact on how exercise feels. For many women, girls and mums, exercising during your period can feel confusing, frustrating and sometimes even discouraging.
In this article,we’ll explain how your period really affects exercise, what is happening hormonally in each phase and how you can adapt your workouts to feel stronger, more comfortable and more confident. We know how powerful it can be when people finally learn to work with their cycle instead of fighting against it.
Why Your Menstrual Cycle Affects Exercise
Your menstrual cycle is not just about bleeding once a month. It is a complex hormonal rhythm that influences energy levels, strength, coordination, mood, motivation and even how your body uses fuel during exercise.
Across a typical cycle, your hormones rise and fall in predictable patterns. Oestrogen and progesterone affect how tired you feel, how quickly your muscles recover and how confident you feel in your body.
Many people think they are being lazy or inconsistent when in reality their body is responding perfectly normally to hormonal changes. Once people understand this, their relationship with exercise becomes far kinder and more sustainable.
The Four Phases of the Cycle Explained Simply
To make sense of how your period and exercise are linked, it helps to understand the four main phases:
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Menstrual phase
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Follicular phase
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Ovulation
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Luteal phase
Each phase has strengths and challenges. There is no bad phase, just different needs.
The Menstrual Phase (Days 1 to 5): Gentle and Restorative
This is the phase when your period starts. Oestrogen and progesterone are at their lowest, which can leave you feeling tired, crampy, bloated or emotionally flat. Some people feel surprisingly fine, while others feel like their body is moving through treacle. Both are normal.
This is a time when your body benefits from gentle, nourishing movement rather than intense training.
Good options during your period include:
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Walking
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Pilates
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Stretching
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Light strength training
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Gentle cycling
Don’t feel guilty about slowing down here. Restorative movement still counts. In fact, it can reduce cramps, ease back pain and support mood.
A big barrier during this phase is fear of leaking. Many clients tell me they skip workouts entirely because pads shift, tampons feel uncomfortable or they worry about stains in light coloured leggings. Supportive period underwear can make a huge difference. When you are not constantly checking yourself mid squat or run, your confidence grows and your consistency improves.
The Follicular Phase (Days 6 to 13): Energy and Motivation Rise
After your period ends, oestrogen starts climbing. Many people feel lighter, more energised and more optimistic during this phase. Brain fog often lifts and motivation naturally increases.
This is a brilliant time to build momentum with exercise.
Great workouts for the follicular phase include:
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Running
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HIIT
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Strength training
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Sports training
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Dance or aerobics
Research shows that mood, stamina and learning new motor skills can improve during this phase. Try new classes, learn new lifts or increase weights slightly here, if it feels good for their body.
Recovery also tends to be better in this phase. You may notice less soreness after workouts and faster bounce back. That is your hormones working in your favour.
Ovulation (Around Day 14): Power Mode
Ovulation is a short window but it can feel like a mini peak. Oestrogen is high, which supports muscle power, coordination and confidence. Many women feel their strongest and fastest here.
This is a great time for:
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Heavier lifts
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Strength sessions
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Higher intensity cardio
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Team sports
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Gym classes
Often can be when personal bests happen without forcing it. People simply feel capable and bold in their bodies.
One small caution - ligaments can be slightly more flexible at this time. That can increase injury risk if you rush warm ups or use poor technique. Take a few extra minutes to mobilise properly and focus on good form.
The Luteal Phase (Days 15 to 28): Be Kind to Your Body
The luteal phase is the longest phase and often the most challenging. Progesterone rises, which can lead to bloating, breast tenderness, fatigue, low mood, irritability and cravings. Some women also notice increased bladder sensitivity or heaviness.
This is the phase when many people feel like exercise suddenly becomes harder for no obvious reason.
Supportive workouts during the luteal phase include:
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Low to moderate intensity exercise
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Swimming
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Yoga
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Strength circuits
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Incline walking
Do not quit during this phase, just adjust. Movement can reduce PMS symptoms, boost mood and support sleep. The key is choosing workouts that feel kind rather than punishing.
For new mums, this phase can feel even heavier due to disrupted sleep and mental load. Scaling back intensity here is not weakness, it is smart body literacy.
How to Build Your Own Cycle Based Exercise Routine
Once you understand your phases, you can start planning your training in a way that works with your body.
A simple rhythm might look like this:
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Menstrual phase: gentle movement, mobility and rest
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Follicular phase: build intensity, try new workouts
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Ovulation: push performance, heavier sessions
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Luteal phase: maintain consistency, reduce intensity
You do not need a perfect 28 day cycle to use this approach. Even noticing general patterns in how you feel week to week can help you adjust training more intuitively.
Why Period Comfort Matters for Staying Active
One of the most overlooked barriers to exercise during your period is simple physical discomfort. Fear of leaks, chafing, bulky pads and dryness from tampons can all sabotage motivation.
When your protection feels unreliable, your brain stays in threat mode. That stress response alone can make workouts feel harder.
Supportive period underwear can remove a huge mental and physical load. When underwear stays in place during lunges, running, stretching or squats, you can focus on your body instead of your pad.
Common Myths About Exercising on Your Period
Myth 1: You should not exercise at all during your period
Gentle movement is safe and often helpful. It can reduce cramps and improve mood.
Myth 2: You are weak if you slow down
Your hormones are lower. Adjusting intensity is smart, not lazy.
Myth 3: Cycle syncing is only for elite athletes
This approach benefits everyday women, girls and mums who want sustainable fitness.
Myth 4: Leaks are just something you have to accept
With the right products and planning, you can move comfortably and confidently.
How This Approach Helps Girls and New Mums
For teenage girls, understanding how their period affects exercise early on can prevent years of shame and confusion. It teaches body respect instead of body criticism.
For new mums, this approach supports recovery, energy management and realistic expectations. Postnatal hormones can be unpredictable, but tuning into patterns helps rebuild confidence in movement without burnout.
Consistency does not mean intensity. It means showing up in a way that suits the phase you are in.
Your menstrual cycle is not an obstacle to exercise. It is a powerful guide. When you understand how each phase affects your energy, strength and motivation, you can adapt your workouts to feel more supportive and sustainable. Gentle movement during your period, stronger sessions in your follicular and ovulation phases and kinder training in your luteal phase can transform how exercise feels. With the right mindset and reliable protection, staying active across your cycle becomes more intuitive, comfortable and empowering.
If you want more support with exercising comfortably during your period, explore NIXI Body’s range of supportive period underwear designed for movement and confidence